Landmine Row

 Straddle bar and assume athletic position with back flat and chest out  Grab rope attachment wrapped around bar near plates; assume 45-degree forward bend at waist  Drive elbows back until hands reach outside of chest  Lower weight with control until arms are straight; repeat for specified reps

Sets/Reps: 3-5x8-12Lance: We offset all of that pressing with some volume on this lift. We are working all the things that are the exact opposite of what we worked on the Bench Press.